Recipes

Beginner Recipes

BREAKFAST

291kcal

412kcal

BREAKFAST CEREAL

Women

2 whole wheat breakfast biscuits

150ml semi-skimmed milk

1 small banana

Men

3 whole wheat breakfast biscuits

175ml semi-skimmed milk

1 large banana

Break the biscuits into a bowl and add the chopped banana.
Alternatively you can add a couple of strawberries to the mix.
Finish with milk but feel free to use almond, soy or even hot
milk instead if preferred.

296kcal

452kcal

PORRIDGE

Women

50g dry porridge oats

1 teaspoon Forever Bee Honey

50g mixed berries

1 tablespoon low-fat Greek yoghurt

½ small banana

Men

70g dry porridge oats

1½ teaspoon Forever Bee Honey

50g mixed berries

1 tablespoon low-fat Greek yoghurt

1 large banana

Cook the porridge with water as instructed on the packet.
Top with berries of your choice, Forever Bee Honey and
yoghurt. Choose to eat the banana separately or slice on top.
You can also change the berries for ½ tablespoon of dried fruit.

314kcal

439kcal

BREAKFAST EGGS

Women

2 eggs

2 slices of wholemeal toast

1½ teaspoons butter

Men

2 eggs

2 slices of wholemeal toast

1½ teaspoons butter

50g light mozzarella, grated

Boil or poach the eggs and top the buttered toast with eggs
or serve as toast fingers. Sprinkle the cheese on the eggs
and lightly grill until melted (men only). Season with a pinch
of black pepper.

303kcal

437kcal

FRUIT AND YOGHURT

Women

150g low-fat Greek yoghurt

1½ tablespoons muesli or granola

100g unsweetened pineapple

Men

225g low-fat Greek yoghurt

2 tablespoons muesli or granola

100g unsweetened pineapple

220ml unsweetened almond milk

Layer the fruit at the bottom of a bowl, add the muesli
or granola and top with yoghurt. Refrigerate overnight.
Men can enjoy with a glass of milk.

326kcal

451kcal

FOREVER LITE ULTRA PANCAKE

Women

1 scoop of Forever Lite Ultra, vanilla

2 eggs

½ small banana

1 teaspoon Forever Bee Honey

50ml semi-skimmed milk

Men

1 scoop of Forever Lite Ultra, vanilla

2 eggs

1 large banana

1 ½ teaspoon Forever Bee Honey

85ml semi-skimmed milk

Blend the Forever Lite Ultra, egg and milk together. Spray a
griddle or frying pan with low-calorie oil and add blended
mixture. Cook the pancakes to suit and top with banana and
Forever Bee Honey.

316kcal

452kcal

SUNDAY BRUNCH OMELETTE

Women

3 eggs

2 tablespoons water

2 rashers lean unsmoked bacon

1 tomato

2 mushrooms

Men

3 eggs

2 tablespoons water

2 rashers lean unsmoked bacon

1 tomato

2 mushrooms

1 ½ slices of wholemeal toast

1 teaspoon butter

Grill mushrooms, tomatoes and bacon until soft and chop.
Whisk eggs and water and season with black pepper and
dried mixed herbs. Spray frying pan with low-calorie oil and
cook omelette. Fill with chopped mixture.

332kcal

462kcal

LEAN AND GREEN PANCAKES

Women

1 egg (53g)

55g cottage cheese

21g rolled oats

115g spinach

½ banana (75g)

25g blueberries

20g maple syrup

Men

1 egg (53g)

2 egg whites (90g)

75g cottage cheese

28g rolled oats

115g spinach

½ banana (75g)

25g blueberries

40g maple syrup

Heat griddle to medium heat. Set aside blueberries and maple
syrup. Blend all remaining ingredients together until smooth.
Pour into frying pan and turn once edges start to bubble.
Top pancakes with blueberries and maple syrup. Enjoy!

482kcal

699kcal

QUINOA PORRIDGE

Women

1 scoop vanilla Forever Lite Ultra

93g quinoa, cooked

5ml coconut oil Flax (5g), chia (3g), or hemp (5g) seeds

20g dried fruit OR

90g fruit

0.6ml vanilla extract

177ml unsweetened almond milk

Pinch of cinnamon

Men

1 scoop vanilla Forever Lite Ultra

138g quinoa, cooked

10ml coconut oil Flax (10g), chia (6g), or hemp (10g) seeds

60g dried fruit OR

130g fruit

0.6ml vanilla extract

237ml unsweetened almond milk

Pinch of cinnamon

Place cooked quinoa in a bowl and mix in coconut oil or
seeds, Forever Lite Ultra, vanilla and almond milk. Top with
fruit and cinnamon.

SNACK

220kcal

330kcal

SOUP

Women

180g tomato soup

1 small wholemeal roll

Men

250g tomato soup

1 large wholemeal roll

204kcal

306kcal

DIP

Women

60g houmous

Selection of raw veg

Men

90g houmous

Selection of raw veg

187kcal

281kcal

OATCAKES

Women

1 tablespoon peanut butter

2 oatcakes

Men

1 ½ tablespoons peanut butter

3 oatcakes

198kcal

283kcal

FOREVER PRO X2 DESSERT

Women

150g low-fat Greek or soya yoghurt

½ Forever PRO X2 bar

Men

150g low-fat Greek or soya yoghurt

1 Forever PRO X2 bar

Crumble the bar into the yoghurt, mix well and enjoy!

204kcal

325kcal

FRUIT AND NUT MIX

Women

1 tablespoon raisins

5 walnut halves

7 almonds

Men

1 tablespoon raisins

8 walnut halves

14 almonds

198kcal

283kcal

VEGETABLE SUSHI

Women

4 pieces of sushi

1 oatcake

Men

5 pieces of sushi

2 oatcakes

234kcal

310kcal

AVOCADO AND EGG TOAST

Women

1 slice whole grain bread

¼ avocado, smashed

1 hard-boiled egg

Men

1 slice whole grain bread

¼ avocado, smashed

2 hard-boiled eggs

Toast whole grain bread. Spread smashed avocado on top.
Hard-boiled eggs can be chopped up and added on top or
enjoyed on the side.

LUNCH & DINNER

421kcal

520kcal

CHICKEN AND CHEESE WRAP

Women

1 wholemeal tortilla wrap

½ tablespoon caramelised onion houmous

75g cooked chicken breast, diced

30g mozzarella cheese, grated

15g uncooked spinach leaves

Apple or pear

Men

1 wholemeal tortilla wrap

1 tablespoon caramelised onion houmous

100g cooked chicken breast, diced

30g mozzarella cheese, grated

15g uncooked spinach leaves

Apple or pear

Spread the houmous on the wrap and fill with the rest of the
ingredients. Enjoy the fruit for dessert.

446kcal

553kcal

ASIAN CHICKEN WITH RICE

Women

85g chicken breast

1 teaspoon coconut oil

3⁄4 teaspoon curry powder

½ chicken stock cube

½ tablespoon raisins

1 tablespoon pine nuts

¼ teaspoon cinnamon

40g dry brown rice

125g spinach

Men

115g chicken breast

1 teaspoon coconut oil

3⁄4 teaspoon curry powder

½ chicken stock cube

1 tablespoon raisins

1 tablespoon pine nuts

½ teaspoon cinnamon

50g dry brown ric

Spread oil over chicken and season with ½ teaspoon of curry
powder and black pepper. Bake in oven at 180°C for 25 minutes
or until cooked. Bring chicken stock cube to boil with enough
water for the rice. Add rice and bring to the boil. Simmer with
the other ingredients. Serve with cooked spinach.

435kcal

556kcal

BAKED SWEET POTATO AND CHILLI

Women

1 sweet potato 250g

75g lean minced steak

25g chopped onion

¼ teaspoon garlic salt

½ - 1 teaspoon chilli powder

25g red kidney beans

75g chopped tomatoes

1 tablespoon low-fat Greek yoghurt

Men

1 sweet potato 300g

100g lean minced steak

40g chopped onion

¼ teaspoon garlic salt

½ - 1 teaspoon chilli powder

50g red kidney beans

75g chopped tomatoes

1 tablespoon low-fat Greek yoghurt

Bake the potato in the oven until soft. Spray low-calorie oil
in a pan and cook onion and garlic, then add meat to brown.
Add chilli, beans and tomatoes and simmer until cooked.
Fill the potato and top with Greek yoghurt.

462kcal

551kcal

CURRIED CHICKEN SALAD

Women

115g cooked chicken breast, cubed

140g boiled baby new potatoes, cut

3 tablespoons low-fat yoghurt

1 tablespoon low-fat French dressing

1 teaspoon curry powder

1 teaspoon tomato paste

150g salad spinach leaves

Orange or apple

Men

140g cooked chicken breast, cubed

200g boiled baby new potatoes, cut

3 tablespoons low-fat yoghurt

1 tablespoon low-fat French dressing

1 teaspoon curry powder

1 teaspoon tomato paste

150g salad spinach leaves

Orange or apple

Combine all the dressing ingredients together then add
to the chicken and potatoes. Mix well and serve on a bed
of spinach leaves. Enjoy the fruit for dessert.

463kcal

544kcal

COD WITH SPRING ONION AND GINGER SAUCE

Women

150g cod fillet

½ red pepper

1 ½ tablespoons light soy sauce

1 teaspoon coconut oil

1 tablespoon almond flakes

2 spring onions, finely chopped

½ teaspoon grated ginger

Pinch of garlic powder

125g cooked brown rice

Small apple or pear

Men

175g cod fillet

½ red pepper

1 ½ tablespoons light soy sauce

1 teaspoon coconut oil

1 tablespoon almond flakes

2 spring onions, finely chopped

½ teaspoon grated ginger

Pinch of garlic powder

150g cooked brown rice

Small banana

Preheat oven to 200°C. Mix everything apart from the fish
and rice in a bowl. Place fish in an ovenproof dish, cover with
the marinade and bake for 12-15 minutes until the fish flakes.
Serve on top of rice. Enjoy the fruit for dessert.

Heat the oil in a pan. Cook the onion until soft and add the
garlic; cook for another minute. Add the chopped tomatoes,
tomato purée and mixed herbs and simmer gently for 15
minutes until the sauce is thick and rich. Add pepper to taste.
Cook the pasta according to packet instructions and top with
torn mozzarella and fresh herbs. Serve with a green salad.

458kcal

552kcal

BACON AND EGG SALAD

Women

1 slice grilled unsmoked bacon

1 hardboiled egg chopped

1 small wholemeal roll

2 tablespoons blue cheese

2 tablespoons light balsamic vinaigrette

30g avocado, sliced

1 tomato, diced

150g mixed salad leaves

Men

2 slices grilled

unsmoked bacon

1 hardboiled egg chopped

1 medium wholemeal roll

2 tablespoons blue cheese

2 tablespoons light balsamic vinaigrette

¼ avocado, sliced

1 tomato, diced

150g mixed salad leaves

Place salad on a plate and top with all the other ingredients.
Mix together in the dressing and serve with the warm wholemeal
roll on the side.

466kcal

565kcal

OPEN TUNA SANDWICH

Women

100g tinned tuna fish in brine

1 tablespoon light mayonnaise

15g lettuce

½ stick celery

½ avocado

1 slice of wholemeal bread

75g grapes

Men

125g tinned tuna fish in brine

1 tablespoon light mayonnaise

15g lettuce

½ stick celery

½ avocado

2 slices of wholemeal bread

75g grapes

Combine the tuna and chopped celery and season with freshly
ground black pepper. Spread the bread with mashed avocado
and top with lettuce and tuna. Enjoy grapes as dessert.

416kcal

560kcal

HAWAIIAN VEGGIE BURGER

Women

1 fresh veggie burger

1 medium wholemeal roll

25g haloumi cheese, sliced

1 unsweetened pineapple ring

¼ avocado, mashed

Handful of watercress

Men

1 fresh veggie burger

1 medium wholemeal roll

50g haloumi cheese, sliced

1 unsweetened pineapple ring

½ avocado, mashed

Handful of watercress

Grill the burger and the haloumi cheese. Spread the avocado
onto both sides of the roll and layer on the watercress, burger,
cheese and pineapple.

448kcal

539kcal

CAESAR SALMON WRAP

Women

1 wholemeal pitta bread

150g tinned pink salmon

2 tablespoons light Caesar dressing

1 tablespoon grated parmesan cheese

1 handful spinach leaves

75g grapes

Men

1 ½ wholemeal pitta bread

200g tinned pink salmon

2 tablespoons light Caesar dressing

1 tablespoon grated parmesan cheese

1 handful spinach leaves

Fill the pitta with the leaves. Combine salmon with cheese
and dressing and fill the bread. Serve with grapes on the side
(women only).

435kcal

510kcal

TOMATO AND THYME FISH

Women

1 teaspoon olive oil

¼ onion, chopped

100g chopped tomato

A few sprigs thyme

1 teaspoon light soy sauce

200g white fish fillets

200g baked potato

1 tablespoon fat-free fromage frais

50g green beans

130g fresh raspberries

Men

1 teaspoon olive oil

¼ onion, chopped

100g chopped tomato

A few sprigs thyme

1 teaspoon light soy sauce

250g white fish fillets

250g baked potato

1 tablespoon fat-free fromage frais

50g green beans

130g fresh raspberries

Heat the oil in a frying pan, add the onion and fry for 5-8 minutes
until lightly browned. Stir in the tomatoes, thyme and soy, then
bring to the boil. Simmer for 5 minutes then add the fish to the
sauce and cook for 8-10 minutes. Serve with baked potato
topped with fromage frais. Enjoy fresh raspberries for dessert.

463kcal

527kcal

SPICY BEEF STIR-FRY

Women

1 teaspoon coconut oil

150g lean beefsteak, cut into thin strips

¼ teaspoon chilli paste

½ teaspoon light oyster sauce

100g cooked rice noodles

100g stir-fried vegetables

Men

1 teaspoon coconut oil

200g lean beefsteak,

cut into thin strips

¼ teaspoon chilli paste

½ teaspoon light oyster sauce

100g cooked rice noodles

100g stir-fried

Heat a wok or large frying pan. Pour in the oil and swirl around
the pan, then tip in the beef strips and chilli. After about 3
minutes, pour over the oyster sauce. Cook until heated through
and the sauce covers the meat. Remove and keep warm. Stir in
the vegetables, cook until softened, and serve with noodles
cooked as instructed on the pack.

453kcal

559kcal

PARMESAN CHICKEN

Women

115g chicken breast

1 teaspoon olive oil

140g cooked whole wheat pasta

80g tomato and basil pasta sauce

1 tablespoon dry grated parmesan cheese

100g carrots

Pinch cinnamon

Pinch Italian dried herbs

Men

145g chicken breast

1 teaspoon olive oil

140g cooked whole wheat pasta

100g tomato and basil pasta sauce

1 tablespoon dry grated parmesan cheese

100g carrots

Pinch cinnamon

Pinch Italian dried herbs

Put ¼ teaspoon of oil on the chicken with the Italian herbs.
Add the sauce and cheese and bake at 180°C for 25-30 minutes
until chicken is cooked through. Prepare the pasta and top with
½ teaspoon of oil. Steam the carrots, add a pinch of cinnamon,
and serve.